Eat Your Way to a Stronger Heart: The Essential Guide to Healthy Eating

A strong, healthy heart is the engine that drives your lifestyle and supports every vital function in your body.

However, the reality for many is discouraging: 1 in 6 South Africans die from cardiovascular disease (CVD) each year, according to the Heart and Stroke Foundation.

The good news? Your fork is one of the most powerful tools you have to change those odds.

When your heart is working at its peak, it does more than keep you alive—it fuels your daily vitality, sharpens your mental focus, and ensures that every cell in your body receives the oxygen-rich blood it needs to thrive.

Explore how simple dietary changes can protect your heart and fuel your life.

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A Satisfying Diet

One of the most effective ways to promote good heart health is with focusing on a heart-healthy diet, with nutritional support from supplements where needed.

This focus on a heart-healthy diet helps reduce the risk of cardiovascular disease, which is the leading cause of death worldwide, according to the World Health Organization (WHO).¹.

Cardiovascular disease affects the heart and blood vessels and includes conditions such as coronary heart disease, various vascular diseases and other conditions, with more than four in five deaths from cardiovascular disease caused by heart attacks and strokes, according to WHO figures¹.

Many heart-related conditions stem from lifestyle factorssuch as poor diet, obesity and lack of exercise, as well as high blood pressure, high low-density lipoprotein (LDL) cholesterol, diabetes, smoking and exposure to secondhand smoke².

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The Heart-Healthy Pantry

What you put on your plate is the most direct way to support your cardiovascular system. Certain foods act as high-quality fuel, helping to keep arteries flexible and the heart beating strong.

In a related study³researchers from the Tel Aviv Sourasky Medical Center in Israel found that diets rich in protein, zinc and vitamin B3, such as the Mediterranean Diet, boost heart health, including “better vascular structure and function.”

Omega-rich seeds, such as chia seeds and flaxseed, are packed with alpha-linolenic acid (ALA), a plant-based omega-3. They help maintain healthy cholesterol levels and support the heart’s natural rhythm.

Heart-healthy oils such as extra virgin olive oil, a staple of the Mediterranean diet, are rich in monounsaturated fats and polyphenols that protect vascular structures, while coconut oil provides unique medium-chain triglycerides (MCTs) that can serve as an effective source of energy for the body, but should be used in moderation.

Antioxidant-rich foods such as blueberries, strawberries, and goji berries are another important addition to any heart-healthy diet.

These fruits are loaded with anthocyanins, which are antioxidants that help protect the lining of your blood vessels and reduce oxidative stress, keeping your “pump” running smoothly.

Additional nutritional tips that can support a healthy and strong heart include:

1. Eat different colors: At least five servings of different types of fruits and vegetables a day help you get a range of nutrients and antioxidants.
2. Eat a fish dish: Fish is an excellent source of protein and healthy fats and contains various vitamins and minerals. It is recommended that we eat at least two servings of fish per week, including one serving of oily fish.
3. Don’t avoid fat: We need fat in our diet, but the amount and the source are two critical factors. Guidelines recommend consuming less than 10% of your daily fat needs from saturated fat¹⁰with the remainder from healthy unsaturated fats.
4. Move more: Take the stairs instead of the elevator, get off the couch and walk the dog, get the kids involved and play outside to keep your heart healthy.
5. Hydrate: Avoid dehydration by drinking enough water (about 2-3L per day). Avoid drinks that are high in added sugars.

Targeted Nutritional Support

While a balanced diet is the foundation, Targeted supplementation can provide the extra security your heart needs to thrive.

A high-quality multivitamin is a good foundation, acting as a nutritional safety net. Modern heart-friendly multis often include specific doses of vitamin K2, which helps direct calcium to bones rather than arteries⁴and vitamin D3, which is essential for overall vascular health⁵.

By filling small nutritional gaps, a daily multivitamin ensures your heart has the cofactors it needs to function 24/7.

Additional supplements linked to better heart health and overall cardiovascular function worth considering include:

• Omega-3 essential fatty acids
• Magnesium
• Coenzyme Q10 (Co-Q10)
• B-vitamins

In one study⁶ published in the Journal of the American Heart Association, a meta-analysis that looked at data from more than 10 studies, omega–3 Supplements have been shown to reduce the risk of heart attack and death from coronary heart disease.

As for the CoQ10a study⁷ published in Cardiovascular Pharmacology suggests that this substance may have “significant cardiovascular protective effects” that could help prevent cardiovascular disease.

As an essential mineral important for maintaining good health through its role in energy production and nervous system function, magnesium can benefit your heart in several ways.

In terms of heart health and function, high magnesium intake is associated with a lower risk of major cardiovascular risk factors, including metabolic syndrome, diabetes, and hypertension, as well as stroke and total cardiovascular disease.⁸.

Magnesium chelate and magnesium glycinate are two highly bioavailable forms, meaning your body can absorb these substances more efficiently.

B vitamins they have various functions in the body, with their role in supporting the function of the nervous system being the most important when it comes to optimal heart function. Study⁹ Findings published in the Journal of the American Dietetic Association found that among those hospitalized for heart failure, 27 percent had vitamin B2 (riboflavin) deficiency and 38 percent had low levels of vitamin B6 (pyridoxine).

References:

1. World Health Organization fact sheet on cardiovascular diseases (CVDs). June 11, 2021. https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds).
2. Tokgozoglu L, Hekimsoy V, Costabile G, et al. Diet, Lifestyle, Smoking. 2020 April 10. In: von Eckardstein A, Binder CJ, editors. Prevention and treatment of atherosclerosis: Improving cutting edge management and seeking new targets [Internet]. Cham (CH): Springer; 2022. Available from: 10.1007/164_2020_353.
3. A diet high in protein, zinc and niacin and low in saturated fat makes blood vessels more flexible, Israeli research suggests. Reports and Proceedings. European Association for the Study of Obesity. https://www.eurekalert.org/news-releases/951428.
4. Maresz K. Proper use of calcium: Vitamin K2 as a promoter of bone and cardiovascular health. Integr Med (Encinitas). 2015 Feb; 14(1):34-9. PMID: 26770129; PMCID: PMC4566462.
5. Khetan SP, Suvarna SS. The role of vitamin D supplementation in cardiovascular health: A reappraisal. Glob Cardiol Sci Pract. 2025 Feb 28, 2025(1):e202510. doi: 10.21542/gcsp.2025.10. PMID: 40390995; PMCID: PMC12085930.
6. UY, Hu FB, Manson JE. Marine omega-3 supplementation and cardiovascular disease: an updated meta-analysis of 13 randomized controlled trials including 127 477 participants. J Am Heart Assoc. 2019 Oct;8(19):e013543. doi: 10.1161/JAHA.119.013543. Epub 2019 Sep 30. PMID: 31567003; PMCID: PMC6806028.
7. Patrick Tillman, Pollen K. Yeung. Coenzyme Q10 for Cardiovascular Prevention. Cardiol Pharmacol 2013, 3:1 DOI: 10.4172/2329-6607.1000e125.
8. Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients. 2018 Feb 1, 10(2):168. doi: 10.3390/nu10020168. PMID: 29389872; PMCID: PMC5852744.
9. Keith, ME Walsh, NA et al. Vitamin B deficiency in hospitalized patients with heart failure. Journal of the American Dietetic Association. August 2009. 109(8):1406-10. DOI:10.1016/j.jada.2009.05.011.